Low FODMAP Sparkling Blueberry Mint Spritzer
This spritzer is the kind of drink that looks like it came from a fancy brunch spot but comes together in about five minutes with a pitcher and a wooden spoon. Fresh blueberries and mint get muddled together with maple syrup and lime juice, then strained into a clean, jewel-toned base that's bright, lightly sweet, and genuinely refreshing. Topped with chilled sparkling water and poured over ice, each glass is fizzy and fragrant in the best possible way. Gut-friendly drinking can feel limiting, especially with store-bought juices and sodas loaded with high-fructose corn syrup or fruit concentrates that can trigger symptoms. This recipe keeps things simple and controlled — blueberries are portioned at exactly the low FODMAP threshold per serving, and maple syrup stays well within the safe range, so you can sip without second-guessing. Everything is made from scratch, which means no hidden ingredients to worry about. It makes four servings, so it's a great option for a small gathering or a weekend treat you can share. Serve it immediately after topping with sparkling water to catch the bubbles at their best.
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Learn more →Ingredients
4 servings
- 1 cup fresh blueberries
- ¼ cup fresh mint leaves, plus extra sprigs for garnish
- 4 tbsp maple syrup
- 2 tbsp fresh lime juice (from about 1–2 limes)
- ½ cup cold water
- 3 cups sparkling water, chilled
- 2 cups ice cubes
For serving
- 4 fresh mint sprigs, for garnish (optional)
- 4 lime wedges, for garnish (optional)
Instructions
- 1
Combine the blueberries, mint leaves, maple syrup, lime juice, and cold water in a pitcher. Muddle firmly with a muddler or the back of a wooden spoon until the blueberries are fully crushed and the mint is bruised and fragrant, about 30 seconds.
- 2
Set a fine-mesh strainer over a large measuring cup or bowl and pour the muddled mixture through it, pressing the solids with the back of a spoon to extract as much liquid as possible. Discard the solids.
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